Strength.
Back squat 5 x 3 with 3 sec pause same weight across sets (no heavier than 65%, focus is speed out of bottom position)
Conditioning.
3 x 3min amrap 60 sec rest between each amrap
3 deadlift 120/80kg
6 push up
9 air squat
Strength.
Back squat 5 x 3 with 3 sec pause same weight across sets (no heavier than 65%, focus is speed out of bottom position)
Conditioning.
3 x 3min amrap 60 sec rest between each amrap
3 deadlift 120/80kg
6 push up
9 air squat
Strength.
Good mornings
8,8,8,8
Conditioning.
12min amrap
5 burpee box jump 30/24
10 pull up
20 overhead lunge with barbell 42.5/35kg
Skill.
3 rep power snatch touch and go (keeping light and focusing on positions)
Conditioning.
14.1
10min amrap
30 double unders
15 snatches 35/25kg
Strength.
Front squat
12 min work up to a heavy 5 rep (not a 5 rm)
Conditioning.
5 rounds for time
10 toes to bar
15 wall ball 9/6kg 10’/9′
30 double unders
Strength.
Snatch grip press
3,3,3,3,3
Conditioning.
10min amrap
3 wall walks
12 box jump 24/20
6 shoulder to overhead 60/40kg
Skill.
3RM Touch and Go Clean
Conditioning.
6min ladder starting with 2reps with each movement then going up in 2’s
Cluster 52.5/37.5kg
Chest to bar
Strength.
Back squat 5 x 5 @ 82.5% of 1RM
Conditioning.
Alternate tabata 20sec work 10sec rest
16rds of bar touch burpee and russian kettlebell swings 24/16kg
Strength.
Front squat
15min to find a 3rm
Conditioning.
15-12-9-6-3
Thrusters 52.5/37.5kg
Over the box jumps 24/20
Skill.
Turkish Get Up
12min work up to a heavy 2 rep each side.
Conditioning.
7min amrap
7 toes to bar
7 push up
21 double unders
Skill.
7 sets of 1 hi hang clean + 1 hang clean + 1 jerk.
Conditioning.
3 RFT
12 chest to bar
9 deadlifts 75/50kg
6 hang power clean
3 jerk